Amafutha Anempilo Kakhulu: Okuphezulu Okuyisi-7 Nokunye Okufanele Ukubheke

Impela usuvele uzibuze ukuthi yimaphi amafutha athathwa njenganempilo. Amanye amafutha ayaziwa ukuthi anempilo kakhulu. Sikuhlanganisele ukukhethwa kwamafutha ayisikhombisa ahlukene.

I-7 ephezulu: Amafutha anempilo kakhulu

Amafutha abaluleke kakhulu emzimbeni. Ngokwesibonelo, ziyenza ikwazi ukumunca amavithamini ancibilikayo, inikeze amandla, futhi isekele ukwakheka kwamahomoni. Amafutha anempilo abonakala ngamavithamini namaminerali anempilo kanye nama-acid amaningi angagcwalisiwe.

• Ngokusho kwe-DGE, uwoyela we-rapeseed ungomunye wamafutha anempilo kakhulu. Isizathu salokhu ukuthi inengxenye ephezulu kakhulu yama-acids anempilo, anamafutha e-monounsaturated. Futhi iqukethe i-vitamin E eningi.
• Omunye uwoyela owaziwa ngokuthi unempilo ikakhulukazi amafutha e-linseed. Lokhu kucebile ngama-omega-3 fatty acids, anomthelela omkhulu ekusebenzeni kobuchopho bethu nasekuboneni.
• Uwoyela we-Walnut unguwoyela oqukethe nama-acid amaningi anempilo angacushiwe. Njengowoyela we-flaxseed, iqukethe i-omega-3 fatty acids, eyenza uwoyela ube omunye wamafutha anempilo kakhulu.
• Amafutha omnqumo nawo ayakholisa ngokwezempilo. Kuthiwa inomphumela ophezulu kakhulu we-antioxidant. Ingxenye yama-unsaturated fatty acids emafutheni omnqumo nayo iphezulu kakhulu.
• Amanye amafutha anempilo kakhulu amafutha e-hemp. Ingabuye itholakale ngaphansi kwegama elithi "amafutha embewu ye-hemp". Lokhu futhi kuqukethe izinto eziningi ezinempilo zezitshalo zesibili, amaminerali, namavithamini.
• Ngokuqukethwe okuphezulu kwe-vitamin E kanye ne-vitamin K, amafutha we-sunflower nawo ayakholisa. Futhi iqukethe amafutha amaningi e-polyunsaturated fatty acids.
• Amafutha e-peanut angenye yamafutha anempilo kakhulu. La mafutha anama-acid amaningi e-poly kanye ne-monounsaturated kanye nengxenye ephezulu kakhulu yamavithamini E, B2, K, no-D.

Kufanele ukunake lokhu uma uthenga amafutha

Uma manje uthenga enye yamafutha ethulwayo, kufanele ucabangele izinto ezimbalwa:

• Amafutha acindezelwe abandayo noma omdabu ngokuvamile anempilo kakhulu. Isizathu salokhu silula: lapho kushisa, izakhi ezibalulekile namavithamini avame ukulahleka. Uma uwoyela ucindezelwe ngamakhaza, zonke izakhamzimba ziyagcinwa ngesikhathi sokukhiqiza.
• Hlala njalo uqaphele ukuthi amafutha afaneleka ini. Nakuba amanye amafutha, njengamafutha e-canola, elungele ukuthoswa, amanye amafutha awakwazi ukumelana nokushisa. Lokhu kufanele usebenzise kuphela njengamafutha okugqoka isaladi, ezinhlanzi noma imifino.
• Amafutha nawo ahluke kakhulu ekunambithekeni. Amafutha omdabu ngokuvamile anokunambitheka okunamandla kakhulu kanye nephunga elimnandi, yingakho kufanele uhlale uthola kusengaphambili ukuthi yimaphi amafutha alungele isidlo sakho.
• Lapho uthenga uwoyela, kuhle futhi ukubheka amafutha eziphilayo. Lokhu kusho ukuthi impahla yezitshalo emafutheni ikhule kusetshenziswa izindlela zokulima ezilawulwayo. Ngale ndlela, ungaqiniseka ukuthi azikho izibulala-zinambuzane zamakhemikhali noma ezifanayo eziye zasetshenziswa. Ungakwazi ukubona uwoyela ngophawu lwe-organic.